The day your child outgrows their daily nap can feel like the end of an era - and for most parents, it’s not a welcome end! Your child’s nap time was likely a much-needed mid-day break for YOU. If you’re worried about losing this once nap time comes to an end, there is another option.

Enter… quiet time!

Quiet time can step in to replace naps, providing both you and your child with a much-needed mid-day reset.

Here’s how to successfully transition from nap time to quiet time and create a quiet time routine that works for your family.

First, let’s talk about when most children are actually ready to stop napping, because this dictates when you should transition to quiet time. While there’s no exact age for every child, most children drop their nap completely sometime between 2.5 and 5 years of age.

Here are some signs that your child may be ready to stop napping:

They are between 2.5 and 5 years old.This is a wide range! It is rare, though possible, for a child younger than 2.5 to no longer need a nap during the day. Oftentimes there is a phase of nap refusal around 2 years that gets mistaken for being ready to drop their nap completely.
They are consistently NOT falling asleep for nap time for two weeks, despite keeping the usual nap routine in place.
They are fighting bedtime or waking up a lot earlier than they used to, and you’ve tried other tweaks to their sleep schedule without success.
You have capped their nap at 1-1.5 hours and their night sleep is still negatively affected.’

It’s important to note that oftentimes children will stop needing a nap EVERY day, while still needing a nap on SOME days. For example, they may nap every few days and not in between. Some may nap at school and not at home, or vice versa. This is all very normal as your child begins to outgrow their need for a daily nap.

What exactly is quiet time?

Quiet time is a period of the day that replaces your child’s nap time. It is meant to help their brain and body rest and help give you a much-needed mid-day break. It’s often done in their bedroom or another quiet space in your home, usually after lunchtime (or the time they previously used to nap).

How to implement quiet time with your child:

1. Choose the Right Time and Space

Choose a set time and location where your child will do quiet time. I recommend doing it around the same time they were previously napping (usually 12:30 or 1:00pm for most children). The location is up to you - it can be in their bedroom or another room or location in the house that is quiet.

2. Prepare Your Child

Explain to your child IN ADVANCE what “quiet time” is. Mention specifically that it is a time where they will play quietly in a designated area for a certain amount of time. Be specific with what they can/cannot do during quiet time and explain that their body and mouth have to stay fairly quiet. Role play through the scenario with your child beforehand. Practice transitioning to Quiet Time and have your child pretend to do it, then give praise!

3. Create a Quiet Time Bin

Gather some quiet time toys and activities and place them in a designated bin. Let your child help you with this! You can choose things that are only available to them during quiet time (which can help increase motivation and interest) or you can let them choose their current favorite toys.

Some ideas for quiet time activities:

Legos or duplos
Sticker books
Puzzles
Coloring materials or other art supplies
Playdough (if they have a safe surface to use it on)
Audio player (Tonie box or Yoto player)

*I recommend refraining from offering screens during quiet time, as this doesn’t give their brain and body the same type of rest and reset.

In our home, we choose to rotate out what goes in the Quiet Time bin each week, so it’s fresh and new!

4. Start Small and Build Up

Begin with a short quiet time—just 5–10 minutes if that’s all your child can handle at first. Gradually extend the time as they grow more comfortable with the quiet time routine. Many families aim for 30–60 minutes eventually. A visual timer can be a helpful tool, as it lets your child see how much time they have left.

5. Use a pre-quiet time routine

Just like you did before nap time, continue the same set of steps prior to quiet time. This helps signal to your child’s body that it’s time to rest. An example routine may include going potty, reading a book together, singing a song, and then setting the quiet time timer.

6. Stay Patient and Flexible

Be prepared to work out some kinks as you go. Some kids need more guidance and practice with certain parts of quiet time, so don’t give up if it doesn’t go perfectly the first few times you try it. You will get there!

It’s best to start implementing quiet time as soon as you think your child is done napping. It’s a lot harder (though not impossible!) to start quiet time when your child has had a period of time with no nap and constant entertainment throughout the day.

Even after quiet time is established, regressions may happen. Illness, big transitions like starting school, or changes in your child’s routine can temporarily disrupt their ability to engage in quiet time. For example, one family I worked with noticed their child became resistant to quiet time after starting preschool. After some time to adjust and a consistent, low-pressure approach, they got back on track.

The key is to remain consistent and supportive. Quiet time isn’t about perfection - it’s about creating a sustainable routine that works for your child and your family.

If you want to learn more about establishing a daily routine for your child, download my FREE Routines 101 Starter Guide.

Questions about quiet time? Add a comment below!

How to transition from nap time to quiet time